Health Benefits of Plant Based Protein: Legumes
By: Coleen Smith, MBA, BS, ABA. 9/27/23.
Frequently, there is the tendency to underestimate the nutritional value and benefits of plant-based proteins, known as Legumes. Included in the Legume group are lentils, peas, and beans which are superb and healthy alternatives for meatless days; they offer an excellent source of protein. According to Mayoclinic.org, legumes exhibit a low-fat content, while boasting significant quantities in fiber, folate, potassium, iron and magnesium and Vitamin B. Moreover, their rich antioxidant properties can help prevent cell damage and combat disease. The presence of dietary fiber and other essential nutrients further supports the cultivation of healthy gut bacteria to aid digestion and may help to reduce the risk of digestive cancer.
Lifeclinic.us emphasizes that legumes are rich in lysine, play a crucial role in helping to prevent cartilage damage, and are pivotal guardians in preventing and eliminating tiredness. Fiber and Phytonutrients make beans a prime choice for healthy joints in helping to minimize the likelihood of inflammatory joint flare ups. Notably, a single cup of legume yields approximately 15 grams of protein for regenerating collagen and facilitating the rebuilding of cartilage in our knees.
Here are a few ideas for an enjoyable meatless plate:
Lentils: Soak ½ Cup of Lentils for approximately 6 hours, then wash thoroughly under running water. Place in a pot of 1½ Cups of boiling water and allow to simmer. Add a pinch of your favorite seasoning. Check after approximately 15 minutes, ensuring lentils are fully cooked and the water has evaporated. Lentils must be moist and loose upon completion. On any meatless day, I love a plate consisting of Lentils, Spinach lightly sauteed with garlic in olive oil, approximately ¼ Cup of cooked rice, 1/2 cucumber, 6 Cherry Tomatoes, steamed carrots, or Okra. This is not only a delicious lunch, but a very healthy, nutritious and satisfying meal.
Chickpeas and Black-eyed Peas: Either of these two peas also appeases the appetite on meatless days. When sauteed in olive oil with your favorite herbs, garlic, onion and a dash of cayenne pepper, then added to your favorite tossed vegetable salad, it helps to add a boost to your energy level.
Black eyed peas can be added to stews, while Chickpeas Soup is also another great option. Make it a part of your cooking adventure in exploring the multiple ways in which you can incorporate Legumes into your diet.
Legumes possess a noteworthy composition of amino acids and lysine, both of which are essential in the regeneration of new cartilage naturally. The inclusion of this nutritional powerhouse in one’s diet has the potential to yield significant health benefits to the body. Legumes contribute to the reduction of blood sugar levels and the lowering of high cholesterol levels.
Coleen Smith
Health Scoup
